Health Information

Plantar Fasciitis: Exercises to Relieve Pain

Introduction

Heel pain can be caused by stress placed on the
plantar fascia ligament when it is stretched irregularly, which causes small
tears and inflammation. Stretching and strengthening exercises can help the
ligament become more flexible and can strengthen muscles that support the arch,
in turn reducing stress on the ligament.

Exercises for plantar
fasciitis-when combined with other steps such as resting, avoiding activities
that make heel pain worse, using shoe inserts, icing, or taking pain
relievers-usually succeed in relieving heel pain.

Exercises for
plantar fasciitis may be especially helpful for reducing heel pain when you
first get out of bed.

If you have questions about how to do these
exercises or if your heel pain gets worse, talk to your doctor.

How to do exercises for plantar fasciitis

Warming up
and stretching before sports or exercise may make your plantar fascia more flexible and may decrease the
chance of injury and inflammation.

You may want to take a pain reliever such as
a nonsteroidal anti-inflammatory drug (NSAID), including ibuprofen
or naproxen, to relieve inflammation and pain. Some people take NSAIDs
at least 30 minutes before doing recommended
exercise, to relieve pain and allow them to do and enjoy
the exercise. Other people take NSAIDs after they exercise. Be safe with medicines. Read and follow all instructions on the label.

After
you exercise,
ice your heel to help relieve pain and inflammation.

Stretching exercises before getting out of bed

Many people with plantar fasciitis have intense heel
pain in the morning, when they take their first steps after getting out of bed. This
pain comes from the tightening of the plantar fascia that occurs during sleep.
Stretching or massaging the plantar fascia before standing up can often reduce
heel pain.

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